wellness

A GUIDE TO LIVING WELL NATURALLY

YOUR GUIDE TO

& HEALTHY LIVING

Congratulations on deciding to enhance your health and vitality

by taking part in this wellness programme. This booklet aims to

provide you with simple guidelines to optimise the health of

your body and mind to it's fullest potential. 

In today's wold, many people are confused about what is best

for them or where they need to start to improve their health.

I N T R O D U C T I O N

WELCOME TO WELLNESS & HEALTHY LIVING

"Keeping the cells of your body as youthful as possible

is one of the best gifts you can give yourself"

Many people are unsure how diet or exercise will best boost

their health or which supplements to choose for optimal health

and ageing. This booklet will assist you in starting the process

of healthy ageing with tips on exercise, lifestyle, diet,

nutritional supplementations and relaxation.

We recommend that you follow the lifestyle plan suggestions in

this booklet to promote healthy ageing and optimal wellness.

Make sure you maintain regular contact with your healthcare

professional and to ensure success, if you're recommended to

follow an additional nutritional supplementation plan, stick

with it! Your body will love you for it!

"If I'd known I was going to live this long, I'd have taken better care of myself!"

- Eubie Blake (on his 100th birthday)

exercise

diet

relaxation

social activities

personal connections

mental stimulation

This image below looks at what we consider to be an ideal wellness and healthy ageing

programme to give you an overview of of what we recommend.

HOW WELLNESS & HEALTHY LIVING WORKS

Wellness and healthy ageing is a balancing act. It's about bringing together all the elements

of your life into harmony. Sometimes we need to add a little more of 'this' or remove a little

more of 'that' to bring us into balance.

Ageing well and living well incorporates many factors. To optimise health and longevity you

must consider:

Healthy cellular function

Improved energy and vitality

Healthy skin

Good digestion

Healthy weight maintenance

Healthy cardiovascular function

Healthy mood and brain health

Improved wellbeing

Healthy immunity

Better sleep

Improved overall quality of life

WHY WELLNESS IS FOR YOU

This wellness and healthy ageing programme offers many benefits to the health and function of your body including:

“ S u f f i c i e n t s l e e p , e x e r c i s e ,

h e a l t h y f o o d , f r i e n d s h i p , a n d

p e a c e o f m i n d a r e n e c e s s i t i e s , n o t

l u x u r i e s . ”     - M a r k H a l p e r i n

Although some of the variations in people’s health and the ageing process are

genetic, much is due to people’s physical and social environments – including

their homes, neighbourhoods, and communities, as well as their personal

characteristics – such as their sex, ethnicity, or socioeconomic status.

These factors start to influence the ageing process at an early stage. The

environments that people live in as children – or even as developing foetuses –

combined with their personal characteristics, have long-term effects on how

they age.

Environments also have an important influence on the development and

maintenance of healthy behaviours. Maintaining healthy behaviours throughout

life, particularly eating a balanced diet, engaging in regular physical activity,

and refraining from tobacco use all contribute to reducing the risk of non-

communicable diseases and improving physical and mental capacity.

Behaviours also remain important in older age. Strength training to maintain

muscle mass and good nutrition can both help to preserve cognitive function,

delay care dependency, and reverse frailty.

Supportive environments enable people to do what is important to them,

despite losses in capacity. The availability of safe and accessible public

buildings and transport, and environments that are easy to walk around are

examples of supportive environments.

FACTORS THAT INFLUENCE WELLNESS

The Italian Pasta

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Supportive supplementation such as multivitamin /

mineral, omega - 3 fatty acid and probiotic daily

Include a handful of nuts and seeds and up to two

tablespoons of healthy oils daily

Drink a minimum of eight

glasses of pure water daily

Minimum of 30 minutes of

moderate activity, and 30

minutes of fun and

relaxation on most days

Enjoy a minimum of three cups of

fresh vegetables daily

Include protein-rich foods in

each meal

Limit starchy carbohydrates to one to two

small serves daily

Enjoy a minimum of two pieces or one

cup of fresh fruit daily

WELLNESS LIFESTYLE PYRAMID

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Protein helps to regulate your appetite and to

keep you feeling full for longer

Protein protects your muscle tissue and gives you

additional energy for exercise

Protein foods include fish, seafood, poultry, meat,

eggs, dairy, soy and legumes

Include one palm size portion of protein per meal,

and increase to two palms for tofu and tempeh

Choose lean protein sources and organic or free

range where possible. remember 'fresh is best and

avoid processed meats such as bacon, salami,

smoked or cured meats, as these may have

negative side effects

Check with your health practitioner if dairy is

suitable for you

"Let food be

thy medicine"

- Socrates

FOODS FOR HEALTHY LIVING

Include protein rich food in each meal

Starchy carbohydrates have a high glycaemic index (GI) and offer

less valuable nutrition to the body

Bread, rice, pasta and cereals should be kept to two small servings

per day, each providing approximately 30 g of carbohydrates.

Keeping these foods at a moderate level will help keep your body

light, youthful, healthy and energetic

Check with your health practitioner if gluten containing grains are

suitable for you. Grains which contain gluten include: wheat, rye,

oats, barley, spelt, triticale, semolina, bran, wheatgerm, bulgur

and malt

Cut down on starchy Carbohydrates

Enjoy a minimum of three cups of fresh vegetables every day

Fresh vegetables provide nutrients to help your body live youthfully

It is important to have a minimum of three cup per day to reap the

antioxidant, vitamin, and mineral rewards that fresh vegetables

offer

Choose low GI vegetables such as salad vegetables and greens.

Limit the intake of energy dense, high carbohydrate vegetables

such as potato, sweet potato / kumara and carrots to one cup per

day

Choose certified organic or spray free produce if possible

Eat a minimum of two pieces or one cup of fruit every day

Fruit offers us a rainbow of nutrients and is an important aspect to

a healthy ageing lifestyle

One cup of fruit per day adds to the nutrient boost from your

vegetables

If you have blood sugar or weight loss concerns, it is best to limit

fruit to two serves per day

Your body needs essential fats everyday for healthy joints,

heart, brain and hormonal function

The best sources to choose from are cold pressed oils

such as extra virgin olive and avocado oil, as well as

common nuts and seeds, avocado, almonds, brazil nuts,

walnuts, sunflower seeds, pumpkin seeds, and sesame

seeds

Use about two tablespoons of oil per day in your cooking

and salad, along with a small handful or 1/3 c of nuts and

seeds

Include nuts, seeds and healthy oils

Pure drinking water is essential

Drinking eight glasses or approximately two litres of

water will provide you body with optimal hydration

throughout the day

Caffeinated drinks should be kept to a minimum as these

have a marked effect on the health of your body's cells -

one per day at the most

Add fresh lemon, lime or mint in your water for extra

flavour

Avoid excess alcohol, sugar and salt

Alcohol should not be consumed every day

Limit your intake to one to two standard drinks. Red wine,

white spirits, sugar free mixers and low carbohydrate beer

are the best choices

Adding refined sugar and salt to food is rarely necessary.

There are many ways to add flavour to your dishes, such as

adding herbs, spices or tamari

Foods with added sugar and sodium, such as packaged or

processed foods, offer little nutritional value and may do

more harm than good

Remember: you are what you CONSTANTLY eat. That means

once in a while, you will go to a dinner party or you will crave

your favourite food and it might not be the healthiest choice.

We eat around 21 meals in one week. Allow yourself one or

two meals each week to choose whatever foods you would

like. 

You may want to combine these meals with social occasions,

which are also important for healthy ageing!

Healthier take-away options include Thai or Japanese food,

falafel kebabs, grilled fish and salad and vegetarian pizza.

It's ok to relax

Nuts and seeds: 1 handful

Healthy oils: 2 tablespoons

Starchy carbohydrates: 1-2 small serves

Fresh fruit: 2 pieces / 1 cup

Protein in each meal and snack

Fresh vegetables: minimum 3 cups

Pure water: 8 glasses

Supplements

30 minutes exercise

30 minutes of fun and relaxation

HEALTHY LIVING PLAN:Record the positive steps you are taking each day towards healthy again. Tick the box when you have incorporated the dietary or lifestyle factor into your day.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Aim for a minimum of 30 minutes of light to moderate exercise most days of the week

Gentle to brisk walking is recommended. It can be done anywhere and requires no initial

cost. Comfortable walking shoes are recommended to support your feet, knees and back

If you haven't exercised for a while, take it slowly. It will be come easier in time

Developing a regular routine will help you stay on track

Exercise shouldn't be a chore, make it fun! Find an activity you enjoy and stick with it

Incorporate some resistance training, such as weight training, into your exercise programme

as this can give you benefits beyond walking or aerobic exercise alone

Please ask your health practitioner for advice to help you set some exercise goals to suit you

and help you monitor your progress.

EXERCISE, FUN AND RELAXATION

Exercise regularly

An active mind is one of the keys to healthy ageing. Remember that old expression 'Use it before you lose it'? Stimulating your mind with new information can be extremely powerful for brain health. Keeping your mind active helps you to produce new brain cells over time and it keeps your brain young! You may like to consider a short course, a weekend workshop, do - it - yourself project, reading a non fiction book or a new hobby

Keep your mind active

RELAX AND HAVE FUN

Going on a picnic

Getting a massage

Trying out a new hobby - carpentry,

knitting, pottery

Reading a book

Going to a yoga class

Soaking in a bath with candles

Going to see a comedy show

Watching a movie with a friend

Deep breathing and meditation

Playing with pets

Cooking a favourite recipe

Playing sport or throwing a frisbee in a

park

Relaxing on a beach

Listening to music

Spending time in nature

Keeping your mind active

Stress strongly affects every system in your body. Long term or poorly managed stress can

have serious health consequences. We need to manage stress and our response to stressful

situations to ensure balance and health.

Take 30 minutes of each day to take pleasure in some relaxing and fun activities, and you

will be rewarded with an increased capacity to deal with stress and add enjoyment to your

life.

Don't get stressed about trying to de-stress and achieve wellness. It should be easy to

achieve - remember when implementing each of these steps, start a little at a time and

seek the advice and guidance of your healthcare practitioner.

TOO MUCH STRESS

If you are under acute stress, your adrenal glands will produce adrenaline and cortisol. This means your heart rate will speed up, your blood pressure will rise, your pupils will dilate, your liver will release glucose and there will be increased blood flow to the muscles to help you cope with the perceived “threat” …  This is so that, if you have to flee really fast you can – the Flight or Fight Syndrome! If you are living with chronic stress – worried about finances, your job, your health, the life issues we face every day – your body will cope for a time, then you may start to notice signs and symptoms like sleeplessness, fatigue,  high blood pressure, lowered immunity, stomach and perhaps digestive issues like IBS, ulcers, gastritis, constipation, bloating and gas, or you might experience fertility issues, or develop heart problems.  Bodies weren’t made to cope with continual stress – there has to be some down time! If you notice that the stress in your life is becoming harder to deal with, make sure you book a time with one of our practitioners. 

WHERE ARE YOU ON THE STRESS LADDER?

Healthy ageing is about achieving

balance in all areas of your life. 

The Wellness Wheel is a great place

to initiate balance. 

With the guidance of your

healthcare practitioner, choose a

different area each day or week

and focus on implementing it into

your life. Start today with 'rest and

relaxation' and perhaps spend 10

minutes of your lunch break out in

the sun.

Work your way around the wheel

until you feel you have implemented

as many as you can and feel free to

talk to your health practitioner for

more ideas and support.

HEALTHY BALANCE

Rest and relaxation

Diet and nutrition

Exercise

Spirituality

Social connection

CommunicationPurpose

Healthy Balance

DIY WELLNESS

If you find yourself battling a nasty cold you may want to run out and pick up whatever cold medicine, you can find. Before you reach for a “quick fix” over the counter medication, why not consider trying these natural home remedies for that sore throat, or runny nose. Here are a few holistic basics that you can do from your pantry: Keep Hydrated: One of the most important things to do when you’re sick is to keep your fluid intake up.  Most people find they aren't as thirsty when they're sick. If you have a fever, or are suffering from diarrhea or vomiting, you’ll be losing fluids too. Reduce caffeine as this will only dehydrate you further. And staying hydrated helps you to keep your energy up giving your body more energy to recover. Try a herbal tea sweetened with a little honey (like Peppermint). The honey can help soothe your throat while the warm herbal tea provides hydration and is caffeine free.  If you’re brave, here’s the My Remedy “flu shot” ... This is best taken at the onset of any sore throat or feeling of a cold coming on.

Power up with Vitamin C

If you are starting to feel a cold coming

on, hit it with a strong dose of vitamin

C. While vitamin C may not stop the cold

from coming on entirely, it can

significantly reduce the severity and

duration of it.

Adults: Take 1000 mg of vitamin C two

to three times a day. Also up your intake

of fresh fruits and vegetables, which

contain natural sources of vitamin C. Do

keep in mind too much vitamin C can

cause diarrhea, so if that starts

happening, lower your dose.

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Mustard footbaths Add 1 tbsp of dried mustard powder to any footbath for a head cold, headache or chest cough. The blood will flow away from the congested area to the feet, relieving the symptoms. Onion remedy Peel and chop onions (red onions are best) cover with some natural honey. Simmer for 10 minutes, then strain and use as cough medicine. Take 1 tsp hourly or as required. Alternatively place one chopped onion in a bowl, Spoon honey over the top and leave to sit. After a few hours a liquid will form with the honey and onion juice, take 1 tsp hourly or as needed. Don’t forget ... to stop a tickly cough in the night ... roughly chop a raw onion and place by the head.  The fumes from the onion lay down on the throat and soothe that cough. Turn on The Humidifier When you’re ill, breathing can be a real challenge. With a stuffed up nose, this makes it a real challenge to sleep – which is just what you need to start feeling well again. This will add extra moisture to the air, which can help ease your sinus congestion while even calming a sore throat. You can add essential oils like Eucalyptus or Tea Tree to make breathing even easier. This can make it easier to fall asleep, getting the rest you need. Heat A Damp Towel to soothe a headache Simply soak a towel in some water and then wring out until almost all the water is gone.  Then place in the microwave for 60-90 seconds (depending on the power of your microwave) and once finished, place over your head. Try this to ease your tension, relax your mind, and help that headache go away. This can also work well for those who are heavily congested as well. Sinus Head Bath` Put boiling water and a few drops of tea tree or eucalyptus oil (or spearmint) plus a large handful of rock or Himalayan salt into a bowl.  Place towel over head and breathe in the fumes.  This process helps to clear the nasal passages and to dry the mucous membranes.  It is important to have plenty of fresh air in the room and to drink plenty of cool clean water after a head bath.  Do this before going to bed (daily or every other day until sinuses feel clear).

SUPPLEMENTS

Fish Oil - Essential Fatty Acids

Hi-Strength Fish Oil Capsules

Hi-Strength Fish Oil Capsules is a highly purified and

researched strength omega-3 supplement. Omega oils are

essential for the anti-inflammatory process, as well as

membrane integrity.

High Strength Omega-3 KIDS

Hi-Strength Liquid Fish Oil for Kids is a once a day, molecularly

distilled, researched strength, eco-friendly omega-3 supplement

for children.

Essential fatty acids must be obtained to ensure correct hormone

pathways, and support cardiovascular health, cognitive function

and maintain long lasting energy. 

EYE Q Omega Oil 180’s 

Essential fatty acids must be obtained to ensure correct

hormone pathways, and support cardiovascular health,

cognitive function and maintain long lasting energy.  This

formula is synergistically balanced to get the right amounts of

Omega 3 EPA and DHA together with Omega GLA.  Equazen

eye q provides a naturally sourced, unique high EPA Omega-3

fish oil formulation. Omega oils are essential for the anti-

inflammatory process, as well as membrane integrity.

Super Multi Plus, Tablets 60’s

High Strength, High Potency, Daily Multivitamin.

This “one a day” multi vitamin contains nutrients and herbs

that may help to reduce the symptoms of fatigue and stress,

enhance cardiovascular health and maintain a healthy,

normal immune system. Milk Thistle, a well-known antioxidant

and hepato protectant is included to provide protection for

the liver.

C Complete

This is a complete form of Vitamin C and bioflavonoids.

Bioflavonoids were discovered when it was found that

Vitamin C alone would not cure scurvy. Vitamin C and its co-

factors are the body’s most useful antioxidant. Bioflavonoids

prevent excess bruising or “road maps” in the legs. Together

they can boost hormone levels in the body. In nature, Vitamin

C and bioflavonoids are always found together. This

bioactive formulation is made from the fermentation of

vegetable cellulose and is in the form of Ascorbyl Palminate.

Vitamin C is essential for the body to build the matrix for

hair, skin and nails. It is an essential nutrient for membrane

integrity.

Multi Vitamin and minerals

Mega Magnesium Energy & Stress:

Mega Magnesium Energy & Stress features enhanced

absorption Meta Mag, an exclusive and easily absorbed

form of magnesium. This scientifically designed magnesium,

Rhodiola, B vitamins and nutrient combination provides a

multi-action effect that may help with the effects of stress

and fatigue. 

Ethical Nutrients Pain Relief

Ethical Nutrients Pain Relief contains traditional herbs for

temporarily reducing pain and may relieve arthritic pain, joint

and muscle pain, period pain, and may assist in the

management of traumatic sports injury pain.

Pain Support

Ethical Nutrients Travel Bug

Travel Bug is a probiotic yeast to support healthy bowels

when travelling and may be kept out of the fridge for up to 10

days. Love travelling but hate the havoc it plays on your gut?

Then Travel Bug is the perfect travel companion for you!

Ethical Nutrients Inner Health On The Go

This is a fridge free live probiotic protected by PROTECTAIR, a

triple action moisture defense system which protects the live

probiotic bacteria so they remain alive and at full strength for

maximum effectiveness. Inner Health On the Go Supports a

healthy balance of good gut bacteria, helps maintain general

health and wellbeing and supports a healthy gastrointestinal

system. Take daily to help maintain general gut health

Probiotics

Supplements should not replace a balanced diet.

All products presented in this booklet are food or dietary

supplements. The content in this booklet is intended to be

informative and is not a substitute for advice from your physician

or other health care professional.

If you find it

hard to

"switch

off", here

are some

ideas

SLEEP 

Do a “brain dump” after dinner rather than wait for

bedtime. Think about your day, talk about it or write it

down.

Keep a note pad by the bed in case woken with

“ideas” so that you can quickly turn off your mind and

get back to sleep.

Try to feel tired before attempting to sleep.  If you go

to bed fully awake it’s really difficult to sleep.  A good

idea is to darken the room 1/2 hour before wanting to

sleep. 

Read a book.  Turn off all screens at least an hour

before bed (TV not so bad if 2-3 meters away).

Only wear sunglasses in very bright light situations or

you may release Melatonin which will make you sleepy

at the time but mean that you have no stores for

when you need it to help you sleep at night.  

Deep breathing exercises before bed (deep belly

breathing in for 3 seconds out for 3 seconds- then

build up to 5 seconds)

Sleep in a dark room

MINDFULLNESS Mindfulness is a non-religious form of meditation that involves observation of the present without judgement. In its most basic form, it simply involves sitting still, being quiet, and paying full attention to the breath going in and out of the body. The beneficial effects of mindfulness meditation on health are now fully acknowledged by science and we believe it is a practice that everyone should be doing. Mindfulness has been shown to improve health parameters such mood, anxiety, chronic pain, immunity and brain functions like memory and much more. Building your practice up to 12 minutes a day is ideal. Starting out, we suggest attending a class or using one of the free Apps with guided meditations to make it a bit easier for you. Doing meditation in the evening should help to reduce stress and improve sleep. Resources: Smiling mind, a free meditation app: https://www.smilingmind.com.au/ Books to read: http://franticworld.com/resources/recommended-books/

Set a timer with an alarm for how long you wish to meditate for. Start with one minute and build up to 10 minutes over time.  Find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion, or lying down if you need to. Just breathe normally and notice your body. Close your eyes, let yourself relax and pay attention to your body and the sensations it experiences, like the feel of the connection with the floor or the chair. Try to relax any areas of tightness or tension. Tune into your breath. Feel the natural flow of breath as it passes in and out of your nose. You don’t need to do anything to your breath. Not long, not short, just natural. Be kind to your wandering mind. You might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It’s very natural. Just notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breath. Check in with your body to finish. At the sound of your alarm once again notice your body and any sensations that you can feel before opening your eyes and rising.

Simple breath watching meditation instructions

Hydration: Aim to drink at least 2 litres of water daily (best sipped

throughout the day).

Nutrition: In general, we recommend a whole foods, plant based diet.

This could also be considered a modified Mediterranean diet. This diet

is characterized by:

•  An abundance of fresh vegetables

•  Olive oil is the main added fat (avocado oil is also good)

•  Moderate intake of high quality protein (mostly seafood with some   

   red meat)

•  Plentiful nuts and seeds for healthy fats

•  Whole grains and legumes rather than processed white starchy       

     foods

•  Very low in added sugars

•  Moderate intake of fresh fruit for snacks

•  Limited dairy intake

.  Limited alcohol, sweetened or caffeinated beverages 

Examples of quality protein sources – Fish, meat, eggs, beans, nuts

and seeds

Examples of quality fats – extra virgin olive oil, avocado and avocado

oil, fish and seafood, nuts and seeds. Butter and coconut oil are ok

but should be used in moderation.

Alternatives to white starch (breads, pasta, white rice) – Root

vegetables like kumara, beets and carrots. Brown rice. Beans and

other legumes. Fresh fruit like apples, pears, and bananas.

Healthy Snacks – Nuts, seeds, fruit and raw vegetables

Wellness basics ...

YOUR PERSONAL RECOMMENDATIONS

Lifestyle / Self Care

Nutrition

Herbal Home Remedy

SupplementsProduct Directions

FOR BOOKINGS AND FOR MORE INFORMATION Phone – 09 479 1171    Email – health@myremedy.co.nz 

 www.myremedy.co.nz  Find us at: My Remedy Integrated Natural Medicine Clinic

Shop 7, 8 Inverness Road, Browns Bay, Auckland Naturopathy   Homeopathy   Nutrition   Hypnotherapy

This booklet is not intended to diagnose, treat, cure, or prevent any disease.